Mediterranean Bowls (Rooster or Chickpeas!)

These Mediterranean Bowls made with the tastiest lemon hen, fluffy quinoa, tons of veggies, contemporary herbs, and essentially the most scrumptious creamy tahini dressing are precisely what I need when I’m craving a wholesome grain bowl. 

In terms of bowl recipes, we’re right here for them. Whether or not it’s these Asian Rice Bowls, Chicken Taco Bowls, or Kofta Bowls, bowls are the most effective methods to pack tons of wholesome elements in a single meal.

And for many who love Mediterranean flavors, I’ve the right bowl recipe for you right now. It begins with a base of protein-packed quinoa. Then there may be marinated lemon herb hen, crunchy cucumbers, tomatoes, bell peppers, parsley, feta cheese, and a herby tahini dressing. Yum.

However the most effective factor about this recipe is how straightforward it’s to customise. Attempt it with completely different proteins. Add hummus or tzatziki. Pile it with Kalamata olives and roasted ped peppers. Make it spicy with a dollop of harissa. This Mediterranean Rooster Bowl is the final word build-your-own recipe.

Earlier than You Get Began

• Shortcuts: In case you are brief on time, swap in rotisserie hen and toss it with lemon juice, olive oil, and all of the spices. Use packaged or frozen quinoa as a substitute of creating it contemporary. Lastly, prime the bowls with store-bought tzatziki, hummus, or French dressing as a substitute of creating tahini dressing.  Generally, I even seize all my veggies on the salad bar to save lots of time. 
• Make it vegetarian: Should you favor a vegetarian model, swap in marinated chickpeas for the hen. Use the identical marinade and let the chickpeas hand around in the marinade for 60 minutes within the fridge. Or marinate some tofu after which crisp it up within the air fryer or a scorching skillet.
• Choosy eaters: As an alternative of serving the assembled bowls, arrange every thing on the desk and let everybody construct their excellent bowls. My children make theirs with rice, hen, hummus, cucumbers, and shredded carrots. 

Components to Make Mediterranean Bowls (+ Ea

Here is every thing you should make these tasty bowls.

• Rooster: Boneless hen breast or hen thighs are finest for this recipe. Swap in rotisserie hen or leftover cooked hen in the event you favor. Minimize the hen thinly so it soaks up a lot of the marinade and cooks shortly. Be at liberty to swap in salmon, steak, tofu, floor beef, floor lamb, or chickpeas. 
• Mediterranean marinade: The hen marinade has lemon juice, olive oil, parsley, dill, cumin, garlic powder, paprika, thyme, and coriander. Swap up the spices in the event you like completely different herbs. Swap in Greek seasoning or your favourite poultry seasoning. 
• Quinoa: This bowl recipe makes use of cooked quinoa as the bottom, however you can swap in rice, greens, cauliflower rice, barley, farro, lentils, or chickpeas.
• Greens: Any uncooked or roasted greens work on this bowl. Traditional choices (impressed by Mediterranean and Greek recipes) embody lettuce, tomatoes, cucumbers, pink onion, parsley, and dill. We additionally love this with roasted sweet potatoes, green beans, and cabbage.
• Tahini dressing: To drizzle on prime, make a fast tahini dressing with tahini, lemon juice, olive oil, contemporary dill, and garlic. Discover extra dressing concepts under.

Assembling the Good Bowl

Any good grain bowl or buddha bowl is constructed round 4 key elements. It begins with a base to which you add protein, veggies, and dressing.

• Protein: Though this recipe is made with hen, you can swap in salmon, shrimp, canned tuna, ground turkey, or meatballs for a lean protein supply. You would additionally use falafel, tofu, lentils, chickpeas, or vegetarian meat.
• Greens: Any good rice bowl has a lot of greens. Select a wide range of contemporary greens and cooked greens for various textures. Tomatoes, cucumbers, spinach, pink onions, bell peppers, and contemporary herbs are all nice choices.
• Base: Begin with a base of cooked white rice, brown rice, quinoa, farro, barley, cauliflower rice, or greens.
• Make it particular: Get artistic with extra toppings like kalamata olives, feta cheese, hummus, capers, roasted pink peppers, pepperoncini, or pita chips.
• Dressing: Use the tahini dressing within the recipe or swap in hummus, tzatziki, green goddess dressing, or Greek salad dressing. Or just add an enormous dollop of Greek yogurt. 

Suggestions for Making Mediterranean Bowls

Observe these tricks to pace up the preparation when making these tasty bowls. 

• Shortcuts: Save time and use rotisserie chicken. Toss with some lemon juice, olive oil, parsley, and dill so as to add taste.
• Fewer spices: Velocity up the prep work with a store-bought Mediterranean or Greek spice rub for the hen.
• Use precooked rice or grains: To avoid wasting time, swap in frozen or precooked grains so you are not making the quinoa or rice from scratch.
• Be artistic: This recipe ought to be handled like a blueprint! Bowls are supposed to be custom-made. Add all of your favourite elements.

Variations and Recipe Concepts

There are such a lot of methods to customise these bowls. Listed here are some favorites. 

• Vegetarian: This recipe simply turns into vegetarian; simply be certain to incorporate a protein supply like roasted chickpeas, creamy hummus, canned lentils, or crispy tofu.
• Gluten-free: This recipe is of course gluten-free, simply be certain any store-bought dressings are GF.
• Hummus bowls: As an alternative of creating the tahini dressing, simply add just a few spoonfuls of your favourite hummus because the dressing, like in these Hummus Bowls. Skinny the hummus out with olive oil and vinegar to make a hummus French dressing. 
• Spicy: Add pink pepper flakes to the hen marinade or add pepperoncini to the bowls. 
• Low carb: Pass over the quinoa and use a base of greens or cauliflower rice.

Meal Prep and Storing Leftovers

These bowls are nice for meal prep and preserve properly within the fridge. For finest outcomes, don’t add the dressing to the bowls till it is able to serve. Hold the cherry tomatoes entire if prepping upfront so they do not get soggy.

Retailer leftovers in an hermetic container as soon as they’re totally cooled. In case you are planning on heating up the hen and quinoa, retailer the uncooked greens individually.

What else are you able to add to Mediterranean bowls?

Virtually something may be added to those Mediterranean bowls, together with completely different proteins, greens, and different additions. Take into account making an attempt them with zucchini, avocado, bell peppers, tabouleh, or a spicy sauce like zhoug or harissa.